To determine the right amount of water intake per day, we use the well known coach Charles Poloquin’s formula, which is body weight times .7.

For example a person weighing 180lb would need 126 oz/day, or just under a gallon/day (180 times .7 = 126). If you’re training on a particular day, you then need to add on to this formula. For most people the body sweats 4.5 ounces of water for every 100 calories you expend in exercise.

During our typical sessions you will burn between 390-460 calories (depending on your bodyweight), so it is recommended you consume between 18 to 23 ounces of water during a workout to stay hydrated. Add this on top of the formula on workout days, and youll have your daily fluid intake!

For more information or if you’d like to talk to us, contact us today!